Do you find yourself waking up at 3 am
every night for seemingly no reason at all? You could be suffering from the phenomenon middle insomnia. Don't worry, waking up, turning over and going straight back to sleep is totally normal. However, if you find yourself wakening for more than 20 minutes, 3 nights a week. You could be in need of some treatment. But first, let's get to the cause and answer the question: Keep waking up in the middle of the night? Here's why...
Having a healthy sleep environment is key to getting a good nights sleep. You should be treating your bedroom like a sleeping cave and try to keep distractions out of it. Sometimes it's impossible to separate your bedroom
from all other aspects of your life so try to have a routine every night that gets your ready for sleep. Even if it's reading a book with the lamp on for an hour. Doing something routinely whilst settling down for bed allows your brain to associate the room with sleeping easier.
Of course, stress plays a huge role in our ability to sleep. The more you stress throughout the day, the less you sleep at night. If you find yourself waking in the night and immediately grabbing your phone to check your emails. Try turning your phone off altogether until the morning. Stress is an extremely hard thing to manage so if you're struggling to manage it alone, see your GP.
Overheating at night is really easily done. Our bodies warm themselves up when we are sleeping so it's best to get a running start and sleep in a cool room. If you find yourself waking up at the same time, each night, it could be that the heating is coming on. Always try and sleep with a window slightly open and keep the room well ventilated.
Perhaps you could be hearing the same noise each night that wakes you. If you live with other people it can be hard to avoid noise throughout the night. A good solution to this is sleeping with white noise in the background. Tuning in to a constant noise can prevent you from picking up small noises around the house.
It could be time to upgrade your sleeping setting. Often a cause for waking up in the night is sleeping on an old mattress or pillows that have lost their plump. You should be replacing your mattress
a minimum of 7-10 years and pillows
1-2 times a year depending on the quality.
Don't stay in bed:
If all else fails, the best thing to do is take yourself out of the situation. If you lay in bed
for 20 minutes then you'll find it harder to get back to sleep. Taking yourself for a walk around, sitting in a chair or doing anything that's not related to sleep will make it easier to get back to sleep when you're ready to.
Provided by MattressNextDay